No weights or dumbbells?: Use whatever you can find to add weight to your movements (suitcase, water jugs, odd objects, cans, etc.)

STAY POSITIVE: Don’t think of your workout as a chore or punishment! Fitness can be fun! Find a buddy to help keep you accountable. Write down your purpose and “why” for training. Reinforce positivity!

The Challenge

Move for 30 minutes or more at least 5 days a week!

This can be a workout, a long walk or hike with family and friends, etc.

During the holidays it can be difficult to stick to your normal schedule and routine. If you’re traveling or out of town this week you can look up local gyms in the area you will be in and drop in to another gym. If you are short on time or don’t have a gym near you, try one of the below workouts below!

Week 5 – TECHNOLOGY

In our technology era, we can be pulled in a million different directions and very easily distracted. We engage in technology without awareness and limits and can fall victim to our hardwired, reward-seeking behaviors.

The second to last week of our #RFWellnessChallenge will focus on creating better awareness to how much time we spend engaged with our smartphones, social media, and the internet.

In a recent article in the New York Times, James Williams, a former technologist and Google employee that worked in search advertising for nearly a decade, compared the current design of our technology to “an entire army of jets and tanks” aimed at capturing and keeping our attention.

He remarks, “…the army is winning. We spend the day transfixed by our screens, thumb twitching in the subways and elevators, glancing at traffic lights. This is us: eyes glazed, mouth open, neck crooked, trapped in dopamine loops and filter bubbles. Our attention is sold to advertisers, along with our data, and handed back to us tattered and piecemeal.”

Why does this matter?

Our attention is one of our most valuable resources. The quality of our experience is determined by the focus of our attention.

The Challenge

📱Limit phone usage 30-60 minutes before bed
📱Turn off all non-essential notifications on your phone
📱Install Moment or Breakfree apps on your phone to track smartphone usage and make suggestions for limiting it

Week 4 – Protein

This article from Precision Nutrition breaks down what protein is, why it is important, and includes general guidelines about how much you should be incorporating in your diet. Quantities are dependent on the person, but general recommendations for protein intake is 0.8 per kilogram (or around 0.36 g per pound) of body mass in untrained, generally healthy adults. For those doing high intensity training, protein needs can increase to 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass.2 A hypothetical 150 lb (68 kg) person would need about 95-135g of protein per day.

The Challenge

Incorporate one serving of protein at every meal

5 Reasons You May Require More Protein

While most people naturally consume the right amount of proteins for their dietary needs, they are groups of people who require a higher intake including those who workout regularly.

5 Groups of People Who May Benefit From a Higher Protein Intake

People trying to lose weight

People with blood sugar and metabolic problems

Athletes and people who train hard

The elderly and chronically ill

People who are under a lot of stress

Chris Kresser debunks some common protein myths in this article, as well as breaks down while you might need to increase protein consumption based on your needs.

Week 3 – Phytonutrients

This week we will focus on the benefits of incorporating fruits, vegetable and vibrant colors in your diet. Most people don’t get enough phytonutrients. These “color deficiencies” increase risk of heart disease, osteoporosis, cancer, and diabetes.

The Challenge

Commit to 1-2 of the below #sleepbetter tips to practice this week.

Sleep Tips

1. TAKE ADVANTAGE OF NATURAL RHYTHMS – Sleep occurs in multiple stages, alternating between deeper and lighter sleep. If we wake up in our lighter sleep stages, we’ll feel reasonably good and snap into alertness quickly.⠀
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🌞 2. WAKE UP TO LIGHT – Being slowly roused by gradually increasing light has been shown to raise cortisol in the morning (which is an important signal to your body to wake up), and to improve sleep quality. It can even decrease depressive symptoms in seasonal affective disorders.⠀
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🤸🏻🏃🏼‍♂️3. GET MOVING RIGHT AWAY – When your alarm goes off, simply sit up and put your feet on the floor. There is something magical about movement that seems to speed up the waking process.⠀
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🌞 4. EXPOSE YOURSELF TO MORE LIGHT – Exposure to bright natural light during your normal waking time will stop melatonin production and increase your wakefulness.⠀

Today marks week one of our six week wellness challenge! Our goal is simple, to bring awareness to the lifestyle habits that are vital to supporting our fitness journey.

Who is it for?

If you are interested in making a higher commitment to your health and fitness, this challenge is for you! Each week for the next six weeks we will release a new challenge. Anyone can participate including friends and family!

What are the details?

The task is simple. Each week we will release one wellness challenge. Your level of participation is up to you, but higher adherence usually leads to better results. Additionally, we recommend pairing at least 3 days/week of classes or training at Requisite Fitness to maximize your commitment and consistency during the challenge.

Use #RFWellnessChallenge to share your journey on social media!

Week 1 – Hydration

The Challenge

Drink AT LEAST 1/2 of your bodyweight in ounces per day, where 1 ounce = 29.5mL

Hydration Tips

Hydration is essential for everyone. Stress, both physical and emotional will increase need for H2O through increased metabolism. So, if you’re working out regularly you NEED even more water especially immediately after your workout. Urine should not be darker than light yellow (exceptions: some supplements will alter the color).

Tracking water accurately is the first step to finding out if you’re getting enough. Simply measure and write down what you are consuming throughout the day – you might be surprised! Alcohol/coffee/juices/milk, do not have hydrating properties and should not be included when looking at hydration.

We do recommend not drinking water 20 minutes before meals and up to an hour after with NO liquids during meals. Liquids can impact the digestion process. A large glass of water upon waking is recommended and an easy way to get a head start on the day. If you’d like to take it a step further, a glass of water with a squeeze of lemon and Himalayan or celtic salt in the AM can increase immune function, decrease uric acid to fight inflammation and improve digestion. For more information on this morning ritual you can read this OPEX Fitness article here. Lastly, large amounts of liquids should be avoided too close to sleeping even though waking up at night tends to be more because of stress, not over hydration.

The Current Cycle

The fall is here and it’s time to get strong!!! As we wrap up our current cycle we will test both strength and work capacity metrics that were emphasized over the past few months. The structure for our two weeks of training is below:

What’s Next?

October will start a four week cycle to peak for the end of the month. This Halloween we will host an in house event called The Rotal (The Requisite Total) which will run during all classes in 90 minute blocks. The format will include a 1RM Clean, 2RM Bench Press, and 3RM Back Squat back to back to back. Costumes are HIGHLY encouraged!

November we are bringing back our team In House Competition! This will be a three event team format competition with ALL members encouraged to participate!!!

WEEK 5

It’s time to test! Congratulations to everyone who has participated in our July Handstand Challenge. We can’t wait to see your results. Testing can be performed on any day this week. It is recommended you choose a day that your shoulders feel fresh and before a taxing upper body workout.

Don’t forget to post your results on the board in the gym and share your journey with us on social media using #RFHandstandChallenge + #RequisiteFitness + #HandstandChallenge

WEEK 4

Week four is here and we are ramping back up to prepare for testing next week! We are three weeks in and creating more adaptations as we continue to develop strength, stability, and mobility through the entire body to support a strong handstand.

Volume will increase slightly from last week, sticking with more advanced skills for those who are progressing quickly as well as building on the basics for those who are still beginners.

Finish the week strong and set yourself up for the final week! Thank you for everyone who has participated and don’t forget to let us know how you’re doing by sharing your journey with us on social media using #RFHandstandChallenge + #RequisiteFitness + #HandstandChallenge

Week three is going to be a bit of a de-load. We are two weeks in and you should be feeling more comfortable being upside down and grooving the proper patterns in your skill and accessory work.

We will continue to advance the skill level from previous weeks through isometric holds (straight arm work) and eccentrics (time under tension), but overall volume will decrease slightly to allow compensation as we head into our final week next week.

Day 3:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
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A. Angled Handstand Hold x 30 sec x 3 sets; rest as needed-feet up against wall at about 45 degree angle. This is a positional exercise. Work hard to create uniform hollow shape from hands through to feet on wall. Feet together. Knees locked out. Elbows locked.
B. Parallel Bar Strict Dips x 6-12 reps x 3 sets; rest as needed
C. Maltese raises x 10 reps x 3 sets; rest as needed-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position. With db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient. Don’t go above this for your first time. This is to build tendon strength in the elbows slowly.

4 days agoby requisitefitnessThe @crossfitgames open officially begins this week! The Open is a five-week test of fitness for all levels of ability. It’s an opportunity to showcase your hard work and cheer on your friends. This year we’ve created our own scoreboard to crown the fittest men and women at RF! The workouts will be held every Saturday beginning February 23rd (week 1) for five weeks with heats running from 8am - 11am. If you cannot make Saturday’s and still want to participate, Friday, Sunday, or Monday will be available for make ups. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Register at Games.CrossFit.com under affiliate “CrossFit215” and sign

1 week agoby requisitefitnessit’s Friday! We hope you all had a happy Valentine’s Day • We are running a Valentine’s Day special - 14% off all memberships for one month through next week. Treat yourself or your friends and loved ones to the gift of fitness! DM or click the in bio today!

1 week agoby requisitefitnessDoes your gym have a physical therapist with office hours INSIDE the gym? • We are privileged to be able to work closely with some of the best practitioners in the area. If you’re looking for knowledgeable doctors who specialize in working with active populations then contact @trainingroom .gv today! • #Repost@trainingroom .gv ・・・ Now providing Physical Therapy services @ Requisite Fitness in East Falls. Dr. Nick will be in weekly from 1-8 PM providing one-on-one care for all of your musculoskeletal and performance needs. @nickperugini .dpt specializes in working with active populations and is ready to coordinate with you and your

2 weeks agoby requisitefitness“Why do YOU do it? The Open is a competition that gives structure and focused space for marching toward a goal. Anyone is able to pursue aspirations of reaching the highest level or achieving a first muscle-up. It starts with why, which leads to a choice, continues with a plan, gives way to a global competition, and carries on with celebration of the pursuit” @crossfitgames • #intheopen#requisitefitness#crossfit215#crossfit#fitness

2 weeks agoby requisitefitnessTHE OPEN! Coach @whatfredo is here to lay it all out with what you can expect • Who is it for? EVERYONE! RX, Scaled, Masters, Teens, Beginners, Veterans • When does it start? February 21st. We will be completing the workouts on Saturdays from 8-11am for five weeks • What…are you waiting for? Sign up today at www.games.crossfit.com under affiliate “CrossFit215” #requisitefitness#crossfit215#intheopen#crossfit#community

2 weeks agoby requisitefitnessStrong nurses ‍⚕️‍⚕️ • Did you know over 15% of our members are doctors or nurses? These men and women know the value of their own health and fitness. You’ll often see them at RF coming off a shift or about to head in. They make the time work on themselves in order to be more effective in their jobs taking caring of others. National Nurses week isn’t until May but we’d like to give a shout to some of these nurses who crush it week in and week out! #crossfitnurse#requisitefitness#crossfit215#trainwithapurpose#crossfit#health#wellness#fitness

2 weeks agoby requisitefitness#tbt The Open is less than 20 days away! The Open is a five-week test of fitness for all levels of ability. It’s an opportunity to showcase your hard work and cheer on your friends each week. We will be hosting the Open every Saturday beginning February 23rd (week 1) for five weeks running heats from 8am - 11am. If you cannot make Saturday’s and still want to participate, Friday’s or Monday’s will be available for make ups. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Register at Games.CrossFit.com under affiliate “CrossFit215” and sign your name on the whiteboard at the gym • #CrossFit#IntheOpen#requisitefitness#crossfit215

3 weeks agoby requisitefitnessThe Open is a five-week test of fitness. A challenge. Taking part in this contest looks different for everyone. Some will push themselves to go Rx'd, many will scale as needed and all will watch and cheer their friends. The Open is for everyone. We will be hosting the Open every Saturday beginning February 23rd (week 1) for five weeks running heats from 8am - 11am. If you cannot make Saturday’s and still want to participate, Friday’s or Monday’s will be available for make ups. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Register at Games.CrossFit.com! #CrossFit#IntheOpen#requisitefitness#crossfit215@liftingcultureapparel